![]() No matter how you prepare it, spinach is an excellent source of iron. Here are 10 foods high in iron that can help you get all of the mineral you need. The good news is that a lot of common foods contain iron - from oysters and pumpkin seeds to fortified cereals and red meat. RELATED: Why Are Healthy Eating Habits Important? Common Foods Can Help You Get Enough Iron You’ll need to aim for nearly twice as much iron per day (about 1.8 times as much, per the NIH) if you don’t eat meat. Heme iron is more easily absorbed by the body than plant-based non-heme iron according to the Cleveland Clinic, so it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. The NIH also notes that meat, poultry, and seafood contain both heme and non-heme iron. “There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and a nutrition counselor in private practice in New York City. The NIH cautions against taking in more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day among those age 13 and younger. RELATED: A Detailed Guide to Using MyPlate for Healthy Eating Avoid Consuming Too Much Iron Infants and Children 7 to 16 mg, depending on age ![]() Nonpregnant Women ages 19 to 50 18 milligrams (mg) How Much Iron Do You Need Per Day?Īccording to the National Institutes of Health (NIH), here’s how much iron different groups of people need per day: Symptoms of anemia may include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, poor appetite, and unusual cravings for substances like ice, dirt, or starch. Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. “Most well known is that it's a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Anzlovar. That’s a problem because the mineral plays a number of critical roles in the body, says Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition. Iron deficiency is the most common nutritional deficiency globally - especially among children and pregnant women - and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. She was named “Outstanding Dietitian of the Year” from the Nebraska Academy of Nutrition and Dietetics in 2021.Īmy Kimberlain, RD, is a Miami-based nutritionist and certified diabetes care and education specialist.If you’ve been told you’re not getting enough iron, you’re not alone. Meet the experts: Allison Koch, RD, CSSD, specializes in helping endurance athletes support their workout and achieve peak performance.Īmber Pankonin, RD, is a nutritionist and certified executive chef. There is something for everyone and every taste bud. Some of these snacks are low calorie and high fiber while others are high fat and high protein (for all you keto dieters out there). ![]() Here's the ultimate list of the best healthy snacks to buy and make at home, according to registered dietitians. She recommends choosing foods high in unsaturated fats such as nuts, avocado, and oils.īut whipping up a perfectly portioned snack is easier said than done. Okay, but can you still snack if you are keto? Absolutely! While it may seem tricky since many ready-to-eat snacks are high in carbs, there are plenty of keto-friendly, low-carb snacks, says Tamburello. Bonus points for fiber, as that helps fill us up and slows digestion, leaving you feeling fuller longer,” she adds. “Like a meal, it should contain some protein, carbs, and healthy fats. If you're wondering what counts as a healthy snack, think of it as a mini-meal, says Allison Koch, RDN, CSSD, the owner of the Running Dietitian. “Snacks help keep you full and nourished so that you don’t overeat or feel the need to binge later on,” says Bianca Tamburello, RDN, a nutrition marketing specialist at FRESH Communications. ![]() And while “healthy snacks for weight loss” sounds like an oxymoron, snacking is actually an essential part of your diet, whether you're trying to lose weight or not. Not only does these little nibbles curb any hangry tendencies, but they can also boost energy and provide extra daily nutrients. ![]()
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